Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Push Press (3+2, 3+2 2+2)
10 min EMOM Push Press + Split Jerk
Focus: Stable shoulders in catch/finishing strong
0-4 min Warm up + technique
4 min 3+2 @ 65%
6 min 3+2 @ 75%
8 min 2+1 @ 80%
% are based on max Jerk
S2: Metcon (Time)
The Seven’s Partners (teams of 2 people)
7 rounds
7 Handstand push-ups
7 Thrusters
7 Knees to elbows
7 Deadlift
7 Burpees
7 Kettlebell swings
7 Pull-ups
Each team will have 2 bars
1 Person working at a time
After each round the team will rest 1 min.
RX+ 70/53 135/95 245/155
RX 53/35 115/75 205/125
SP 44/26 95/65 165/105
35 min Cap
LIFE
L1: Metcon (No Measure)
10 min EMOM
1 min 10 burpee with 2 dumbbells 10/5
2 min 15 GHD’s
L2: Metcon (Time)
200 Run
200 Row
20 Cal Bike
20 Jellies
400 run
400 Row
40 cal bike
20 Jellies
800 run
800 Row
80 cal bike
20 Jellies
400 run
400 Row
40 cal bike
20 Jellies
200 Run
200 Row
20 Cal Bike
20 Jellies
35 min Cap